70% of Students Gain Weight During College: Study - Family - Health.com 70% of Students Gain Weight During College: Study Health / Family 70% of Students Gain Weight During College: Study The Freshman 15 is real, and could be a bigger problem than parents or college students realize. A new study finds 70% of college students gain weight and body fat by graduation, fueled by late night snacking, fattening dorm meals, and a lack of exercise. 14 Ways to Soothe a Sore Throat Getty Images Ah, fall. The air turns cooler. Leaves are falling. And thousands of college students are partying, snacking 24/7, pulling all nighters...and about to pack on the infamous Freshman 15. In the first study to examine weight changes during four years of college, however, researchers suggest that weight gain during the pursuit of higher education may go well beyond the first year, and could be a bigger health threat than parents, students, or scientists realized.

Researchers at Auburn University in Alabama followed 131 students over four years of college and found that a whopping 70% of them packed on pounds by graduation (an average of 12, and up to 37 pounds). The overall percentage of students found to be overweight increased from 18% to 31%. The researchers noted gains in body fat composition and waist circumference as well. The new study, published in Applied Physiology, Nutrition, and Metabolism, flies in the face of previous studies , which found that the average student gains merely 2.5 to 3.5 pounds and accused the media of fomenting the "Freshman 15 Myth." But the researchers in the Auburn study observed that the "growth" they found in the college students consisted primarily of fat mass (meaning natural growth patterns could not account for it). They attributed the weight gain to late night study habits, often fueled by vending machine snacks ; fattening choices in college cafeterias, and a lack of activity. Here are five ways college students can eat healthy and avoid gaining weight: Keep healthy snacks handy.

Dorm room refrigerators should be stocked with healthy, satisfying snacks, such as fruit, string cheese, Greek yogurt, hummus, and baby carrots. Drink water . Too many calories from sugary drinks and alcoholic beverages can lead to weight gain. These drinks can also cause spikes in blood sugar that can increase hunger. Stay active . Exercise plays a key role in staying fit and healthy. Boost your daily activity levels by walking to class, going to the gym, or participating in intramural sports. Eat regular meals. Skipping meals can lead to overeating and weight gain. Eating breakfast can also jumpstart your metabolism and help you concentrate in class and on tests. Get enough sleep . Sleeping less than six hours each night can affect hormone levels that control appetite, cravings, and metabolism. People who do not get enough sleep often crave high-calorie junk food the body can quickly break down for energy. Freshman 15 Statistics: Is First Year College Weight Gain Fact or Myth? Freshman 15 Statistics Campus Myth or Reality? Freshman 15 statistics show there is some truth to the unwanted weight gain experienced by some students in their first year of college, but the actual amount gained is debatable.

According to campus myth, college freshmen can expect to pack on an extra 15 pounds by the end of their first year at college. (Thus the term "freshman fifteen.") This may or may not be true. Here's the lowdown Freshman 15 Statistics: One study of ~ 600 college students performed at Dartmouth College found average weight gain to be 3.5 pounds for freshman males and 4 pounds for freshman females. Note: The study relied on self reported weights! A study from Rutgers' Cook College reported Freshman 15 statistics are "exaggerated." They studied 67 students and found average weight gain was only 7 pounds. Note: I don't think it's going out a limb here to say 67 students are hardly a fair representation of an estimated 1.5 million college freshman. Researchers at Cornell University found most students gain an average of 4 pounds during their first 12 weeks of college. Note: Although this isn't a lot of weight, it's 11 times higher than the typical weight gain for 17-18 year olds!

A multi-year study by researchers at Tufts University in Boston, Mass., found men experienced an approximate 6 pound freshman weight gain and women experienced around 4.5 pounds. Findings from the two largest and longest studies ever done on college freshman weight gain: A study involving 382 students, funded by the federal government (at an unidentified school in the Northeast) found males gained 5.6 pounds and females gained 3.6 pounds, with the large majority of that weight gained in the first semester. Almost 20% gained 10 or more pounds during the freshman year, and 6% gained the "Freshman 15" or more. At the end of the freshman year, more than 17 percent were overweight or obese, compared to only 14 percent at the start. The second study involved 907 students, 55 percent of them male, (at an unidentified public university in the Midwest) and was funded by the Robert Wood Johnson Foundation. Students gained an average of 7.8 pounds during the freshman year. More than 30% gained 10 pounds or more, and 20% piled on The "Frosh 15" or more.

Whether it's 3.5 pounds, 4 pounds, 5.6 pounds, 6 pounds, 7 pounds, 10 pounds or 15 pounds... ...the bottom line is that freshman weight gain is very possible. The "Freshman Fifteen" becomes a living breathing reality for many college freshman. Read stories of those who've become one of the Freshman 15 statistics . It's not inevitable though! Note: If you buy into the folklore and believe that college weight gain is unavoidable, the myth could become a self-fulfilling prophecy. It's all up to you whether you experience freshman weight gain. Understanding HOW and WHY the Freshman 15 happens is necessary in keeping it from graduating with you. The Freshman 15 The Freshman 15 Freshman 15: What it is and how to avoid it The "Freshman 15" is a term that is popular among the college crowd to describe the amount of weight that is typically gained by students during their freshman year of college. The claim is popular though not fully substantiated and claims that the average freshman gains fifteen pounds during their first year of school.

It is also noted that girls seem to be more vulnerable to the weight gain. The Freshman 15, as it's called, used to be known as the "Freshman 10", but typical weight gains over recent years have cited 15 pounds as the average weight gain. Causes of the Freshman 15 The new living environment students face is the main cause of the Freshman 15. Being crammed into tiny dorm rooms with no kitchen available can be limiting to students and often leads to dorm room snacks or other readily available food items that are often deemed unhealthy. There are many other causes for the freshman fifteen weight gain, including: An increase in alcohol intake (and the beer munchies that come along with it). The added consumption of cafeteria style and fast food. The intake of pizza and deep fried foods. The change in structure and environment. Eating late. Erratic eating and sleeping schedules. More than 70% of college students gain a significant amount of weight from the time they start college and until the end of sophomore year. Studies conducted by researchers at Washington University in St.

Louis have shown that this is a common occurrence among college students, so much so that many people believe it to be an almost guaranteed phenomenon. Students need to find a happy medium between studying, exercise, entertainment, and a balanced sleep schedule to maintain optimum performance. Be sure to allot some extra money in your tight budget for athletics and other active recreational activities. Buy a gym membership, sign up for a pilates or yoga class, rock-climbing, or other activities of interest. Consider roller blading or biking to and from classes. You'll get there quicker and burn more calories. The typical dorm room is too small to hold any significant exercise equipment, so on a smaller level consider dumbbells, exercise balls, jump ropes, and so on. All the other major exercise equipment can be found at your college fitness center. How to Avoid the Freshman 15 Though it may be hard and sometimes impossible to avoid any weight gain, here's what you can do to help avoid gaining the extra weight: Try and steer away from the typical college diet such as pizza and fast food. Undergraduate Research Journal for the Human Sciences The Relationship Between Stress and Eating in College-Aged Students Brittany Gower, Christina E. Hand, and Zachariah K.

Crooks Huntington University Abstract For most people today’s society is a stressful environment, and often they eat as a way of dealing with this stress. The purpose of this study was to determine if there was a correlation between the amount of stressors among college-aged students and their eating habits. Male and female students between the ages of 18 to 23 were conveniently sampled. The Compulsive Eating Scale (CES) (Kagan & Squires, 1984) and the Stressful Situations Questionnaire (SSQ) (Hodges & Felling, 1970) were used to measure each variable. The results were compared using a Pearson r. The null hypothesis was rejected, and a positive correlation between compulsive eating and stress was found. Introduction Despite commonly held beliefs about weight gain during college, few researchers have evaluated this phenomenon. In one study of 135 college students, statistically significant but modest weight increases occurred during the freshman year for most participants (Adams & Rini, 2007). As young adults move into an independent living situation, there is a high risk for unhealthy eating habits.

Although this may not translate into the weight gain known as the “Freshman 15,” this is the time period when young adults begin to cement their eating habits. Current research found that students who gain weight during this period tend to continue a slow, steady gain in weight (Gores, 2008). A recent study performed by Nelson, Gortmamker, Subramanian, Cheung, and Wechsler (2007) reported that students in transition from adolescence to adulthood were at risk for excess weight gain, likely due to excess food consumption. Students entering college may be making independent decisions about their diet, activity, and television viewing behaviors for the first time. They also concluded that new environmental and social factors might emerge during this time period and have a greater influence on their behavior. Holm-Denoma, Joiner, Vohs, and Heatherton (2008) found that men and women gained a significant amount of weight (3.5 and 4.0 pounds, respectively) between their senior year of high school and their freshman year of college, with the absence of a significant increase in height.

The results of this study supported the findings that the average weight gain during the first year of college was significant. The authors further elaborated that the results demonstrated that participants appeared to gain weight early in the year (i.e., by November), after which time the weight gain was maintained. Attending a university or college for the first time can be a stressful experience for many new college students. In fact, one study that evaluated the cardiovascular health needs of college students found that nearly 60 percent of the students rated their stress levels as high or very high (Nguyen-Michel, Unger, Hamilton, & Spruijt-Metz, 2006). The experience of stress is likely to be a regular occurrence in the lives of new college students, given the nature of the transition that they are making. Torres & Nowson (2007) define stress as any general response of the body that either overwhelms or threatens to overwhelm the body and its ability to maintain homeostasis. In general, stress occurs when there are demands on an individual that exceed his or her coping capabilities.

And the reaction to stress may vary depending on the nature of the events that are occurring and the characteristics of the individual (Dyson & Renk, 2006). One common naturalistic stressor for any college student is examination stress. There is quality evidence to suggest that the stress of taking examinations increases elevated activity in the hypothalamic pituitary adrenal (HPA) axis and this increases release of cortisol (Weekes, Lewis, Patel, Garrison-Jakel, Berger, & Lupien, 2006). Cortisol is a hormone that is produced in the adrenal gland and is referred to as the stress hormone since it is involved in our reaction to stress. But earning high grades is not the only source of stress for college students. Other potential sources of stress include excessive homework, unclear assignments, and uncomfortable classrooms. In addition to academic expectations and requirements, relations with faculty members and time pressures may also be sources of stress. Relationships with family and friends, eating and sleeping habits, and loneliness may affect some students adversely (Ross, Neibling, & Heckert, 1999). When attempting to describe the behavioral consequences of stress, most have associated the alteration of eating habits with chronic stress.

When one is chronically stressed, the stress hormone cortisol is released, which causes some individuals to excessively eat (Torres & Nowson, 2007). Adams and Epel (2007) found that people who identify themselves as eating more under stress had higher urinary cortisol and insulin when they were stressed out. Studies looking at the effect of stress on eating habits have shown that the level of the stressor has an impact on the individual’s eating habits (Torres & Nowson, 2007). We can also conclude from longitudinal studies that there appears to be a correlation between chronic life stress and future weight gain (Torres & Nowson, 2007). Most of us live in a stressful environment, and we often eat as a way of dealing with stress or as a way to calm ourselves. For example researchers who studied Chinese college students showed that many more women had problems with their body than men and therefore would emotionally eat (Liu, Xie, Chou, Koprowski, Zhou, & Palmer, 2007). As far as gender is concerned, studies also concluded that women usually over-eat more than men during times of high stress.

The elevated level of cortisol may make the caloric intake higher (Adams & Rini, 2007). Economos, Hildebrandt, & Hyatt (2006) showed that when academic stressors were at a higher level in females, this tended to increase their food consumption. The connection between nutrition and stress can be intriguing, because usually wise food choices are the last thing on our mind when we perceive stress. Nutritional deficiencies are rarely the cause of the stress. We do know that our nutritional needs change when we are experiencing stress, and we can help the body "cope" with stress by providing enough of the nutrients which are in greater demand or are more difficult to acquire when we perceive stress. Zellner, Loaiza, Gonzalez, Pita, Morales, Pecora, et al. (2006) found that while a group placed in stressful situations did not necessarily eat more, they were more inclined to eat more unhealthy foods, such as foods higher in calories (e.g., M&M’s). They also found that people who were more restrained when eating tended to eat much more when they were under perceived stress (Zellner et. al, 2006).

Hudd, Dumlao, Erudmann-Sager, Murray, Phan, and Soukas (2000) found that students who were stressed consumed more soda and junk food than non-stressed students who reported more fruits and vegetables in their diet. So, the present study hypothesized that as stress increases in college students lives, their desire to overeat also would increase. A positive correlation between stress and uncontrollable eating patterns was expected. Method Participants Male and female traditional full-time college students ages 18 to 23 were asked to participate in the study. The students attended a private Christian liberal arts college located in the Midwest. The ethnicity of the students was 100 percent Caucasian with a total of 82 students. Thirty-nine male and 43 female students were conveniently selected to complete the surveys. Measures The Compulsive Eating Scale (CES) (Kagan & Squires 1984) was used to measure uncontrollable eating patterns of the participants. The scale has 8 items that assess the inability to control one’s eating behavior in terms of overeating and eating when not hungry. The CES was developed for high school students and for male and females alike. The CES is a scale also appropriate for adults.

The CES has reliability and validity. It was tested for internal consistency and was found to have a coefficient of .75. Validity was found, with the CES correlating with the variables of self-discipline and rebelliousness. For a sample of the CES, see Appendix A. Gender, race, age, and class rank were added to the beginning of this measure when it was given to the respondents in this study. The Stressful Situations Questionnaire (SSQ) (Hodges & Felling, 1970) was used to measure stress in the participants. The survey has 40 items that assess the level of reported apprehension or anxiety in various situations relevant to college students. The SSQ has no known reliability. Validity was shown through correlations with a trait anxiety measure and with the Combined Stressful Situations Questions score. For a sample of the SSQ refer to Appendix B. Procedure Participants entered the classroom and seated themselves at a desk. The researcher gave both surveys to each participant. The participants were then asked to complete The Compulsive Eating Scale first and then The Stressful Situations Questionnaire. Each participant was also asked to complete each survey honestly.

They were informed that their identity would be anonymous and that they could leave at anytime without any prejudice. The participants were also told to turn the surveys over when they were done. Then they were free to leave. After the participant left, the survey was collected and scored. Results A Pearson r statistic was used to analyze the data. Using an alpha level of .05 and 80 degrees of freedom, the null hypothesis was rejected. The obtained r of 0.22 was less than the critical r of 0.38. A significant correlation between the amount of over-eating and stress was found. A positive correlation (Figure 1) existed between the two suggesting that as stress increased for the traditional college student between the ages of 18 and 25, food consumption or overeating also increased. Figure 1 Correlation of compulsive eating and stress A post hoc analysis of the data examined how gender might impact this correlation. When the correlation between food consumed and stress was considered for females alone (using an alpha level of .05 and 41 degrees of freedom), no significant difference was found. The obtained r was .21 and the critical r was .31.

Since the r obtained was less than the critical r, the null hypothesis was retained. But when the correlation was examined for males alone (using an alpha level of .05 and 37 degrees of freedom), a significant difference was found. The obtained r of .47 was greater than the critical r of .32 so the null hypothesis was rejected. It appeared that most of the correlation between food consumption and stress level was due to the males in the group. Discussion The present data are consistent with past research that suggests that as stress increases, food consumption also increases. As we originally hypothesized, apprehensiveness or stress does influence uncontrollable eating habits, and the two are positively correlated. The results of our study imply that the more stress or apprehension a person feels in certain situations, the more likely they are to overeat or emotionally eat. After finding a correlation between stress and food consumption with both genders combined, we decided to separate the male and female participants and performed a post hoc analysis to look for any difference by gender. To our surprise, the males had a significant correlation, and the females did not. Past research has found that women will tend to eat more under stress. But in the environment in which we conducted our study, we found otherwise.

It is difficult to know the reason for this finding. The so-called “Community Life Agreement” could have influenced it. At this particular Christian institution, which forbids the consumption of alcohol, the majority of men may channel their stress toward food rather than alcohol. The community relations that are common on small college campuses and in Christian-affiliated institutions where community is emphasized could also influence the lack of correlation for women. Female students may find it easier to communicate with members of their community as a means of coping with stress than male students do. Women may tend to turn to their friendships and staff for support during stressful situations, while men may turn to nonrelational coping strategies, such as food consumption. Implications we can take from this study, and others like it, are that when we are under stress we need to be aware of how we can cope and of our temptation to cope by over-eating. We conclude that more research needs to be done in this area to determine what social and environmental factors contribute to overeating and presumed weight gain in college and how to reduce it for the traditional college students who want to have a healthier lifestyle.

Because research also shows that college students will tend to eat things with higher fat and sugar content when stressed, colleges should offer healthier food options for students, especially in those times when they are likely to be very stressed (Zellner, Loaiza, Gonzalez, Pita, Morales, Pecora, et al., 2006). Selection bias is factor that could have influenced the findings. This is because the subject selection was done conveniently and also from within a small Christian-affiliated college. The likelihood is high that the subjects do not represent the entire population of college students. Another factor is demoralization of the subjects. This occurs when the subjects have feelings of deprivation, which in turn cause them to give up on what they are doing. Instead of completing the questionnaires, as they were asked to do, they just started to fill them out at random just so they could finish. Although there was no evidence of this, it is a factor for consideration. Limitations to our study include surveying only one college campus—a private Christian affiliated institution. But this is what we wished to know: Does a small, conservative university respond in a similar way to the established literature? Another limitation was that there was no diversity in the study.

All individuals surveyed were Caucasian; in turn, there could be differences in the way other races respond to stress. Seeking out more diversity is recommended for further research, thus attempting to obtain a more representative sample of the population. It is necessary for incoming college students to be aware of the possible correlation between stress and overeating, and alternative strategies for coping should be presented to college students. Those who are willing to talk about stress in order to manage it should also have those options. Students should be provided counseling services to help them through hard or stressful times. Most schools offer free counseling that students need to know is there for their use. References Adam, T., & Epel, E. (2007). Stress, eating, and the reward system. Physiology and Behavior, 91, 449-458. Adams, T., & Rini, A. (2007, May) Predicting 1-year change in body mass index among college students. Journal of American College Health, 55(6), 18-23. Dyson, R., & Renk, K. (2006). Freshmen adaptation to university life: depressive symptoms, stress and coping.

Journal of Clinical Psycholog, 62(10), 1231-1244. Economos, C., Hildebrandt, L., & Hyatt, R. (2008) College freshman stress and weight change: Differences by gender. American Journal Health Behavior, 32(1), 16-25. Stress in College: Where It Comes From, and How to Manage By Elizabeth Scott, MS Updated July 13, 2016 Many students deal with stress in college -- which can be a significant factor in the dreaded 'Freshman 15' . In fact, due partially to stress, a surprisingly high percentage of college freshmen don’t go on to graduate. What accounts for this stress? The following are common college stressors: Regular Old Academic Stress Not surprisingly, the workload of college is significantly more involved than the high school workload, and it comes with less hand-holding from parents and teachers. With challenging classes, scheduling issues to coordinate, difficult tests and other academic obstacles, coupled with the most independent nature of the college learning structure, many new and returning students find themselves studying long, hard hours.

Social Stress While college freshmen face the most obvious social challenges that usually involve leaving one’s entire support structure behind, creating a new social network, dealing with being away from home for the first time and finding less parental support, most students face social stress. Finding and living with a roommate, balancing friends with school work (and often part-time jobs), and dealing with the dynamics of young adult relationships can all be difficult, and these challenges can lead to significant stress. Other Stresses There are also many miscellaneous stresses that often come from college life. Many students keep crazy hours from staying up late to study, getting up early for classes, and trying to cram in all the work and fun that can possibly fit. Often the logistics of living more independently—from laundry to car insurance—can cause stress. New students deal with missing home and more seasoned students may wonder if they’re in the right major. Most students struggle with who they are and where they’d like to be, at least at some point in their college career. The Impact of Stress What affect do these issues have on students? Just as everyone deals with stress in a unique way, college students experience a range of consequences from stress, from mild to severe.

Here are some of the common effects of stress: Experience of Stress One of the most commonly felt consequences of college stress is a feeling of being overwhelmed. While trying to find a balance of how hard to work (and play), many college students struggle with perfectionism or unhealthy habits like heavy drinking . Weight Issues Partially because of stress and partially because of other social and practical issues faced by college students, many struggle with their weight. Many gain 10-20 pounds around their first year (weight gain known as the Freshman 15 ), and others lose weight unintentionally or struggle with eating disorders. Dropout Rate You may be surprised to hear that roughly 50% of American students who enter college don’t end up graduating! (According to U.S. Census figures, 6-in-10 high school seniors go on to college the following year, but only 29% of adults 25 and over had at least a bachelor’s degree.) Certainly, finances and life circumstances play into that figure, but the stress of college life cannot be ignored as a factor as well. Because of these factors -- and because college is supposed to be enjoyed, not endured -- it’s important to keep college stress under control.

This article on college life stress relief can provide you with resources to keep these years more relaxed, productive and just plain fun. Sources: Beating the Freshman 15 Beating the Freshman 15 What's Behind First-Year Weight Gain? Everyone's heard warnings about the "freshman 15." But is it true that many college students pack on 15 pounds during their first year at school? Recent studies find that some first-year students are indeed likely to gain weight — but it might not be the full freshman 15 and it may not all happen during freshman year. That might sound like good news, but it's not. Doctors are concerned that students who gradually put on pounds are establishing a pattern of weight gain that could spell trouble if it continues. Studies show that students on average gain 3 to 10 pounds during their first 2 years of college. Most of this weight gain occurs during the first semester of freshman year. College offers many temptations. You're on your own and free to eat what you want, when you want it. You can pile on the portions in the dining hall, eat dinners of french fries and ice cream, and indulge in sugary and salty snacks to fuel late-night study sessions.

In addition, you may not get as much exercise as you did in high school. College is also a time of change, and the stress of acclimating to school can trigger overeating. People sometimes eat in response to anxiety, homesickness, sadness, or stress, and all of these can be part of adapting to being away at school. continue Should I Worry About the Weight? Some weight gain is normal as an adolescent body grows and metabolism shifts. But pronounced or rapid weight gain may become a problem. Weight gain that pushes you above the body's normal range carries health risks. People who are overweight are more likely to have high blood pressure, high cholesterol, breathlessness, and joint problems. People who are overweight when they're younger have a greater likelihood of being overweight as adults. Poor diet and exercise habits in college can start you on a path that later could lead to heart disease, type 2 diabetes, or obesity, and may increase your risk for developing certain cancers. Even without weight gain, unhealthy food choices also won't give you the balance of nutrients you need to keep up with the demands of college. You may notice that your energy lags and your concentration and memory suffer.

Studies have found that most students get fewer than the recommended five servings of fruits and vegetables each day. What If I Gain Weight? If you do gain weight, don't freak out. Take a look at your eating and exercise habits and make adjustments . In a study in which freshmen gained 4 pounds in 12 weeks, the students were only eating an average of 174 extra calories each day. So cutting out one can of soda or a midnight snack every day and being more active will help you get back on track. It may be tempting to go for the easy fix, like skipping meals or trying the latest fad diet. But these approaches don't work to keep weight off in the long run. It's best to make small adjustments to your diet that you know you can stick with. previous continue How Can I Avoid Gaining Weight? The best way to beat weight gain is to prevent it altogether. Good habits like a balanced diet, regular exercise, and getting enough sleep can do more than keep the pounds off — they also can help you stay healthy and avoid problems down the line. Adopting some simple practices can have a big impact today and years from now. Take a sound approach to eating.

Here are some easy ways to adopt a healthy food attitude: avoid eating when stressed, while studying, or while watching TV eat slowly resist going back for additional servings steer clear of vending machines and fast food keep healthy snacks like fruit and vegetables on hand in your room replace empty-calorie soft drinks with water or skim milk Be aware of your attitude toward food. If you find yourself fixating on food or your weight, or feeling guilty about what you eat, talk to your doctor or ask someone at the student health center for advice. Learn about nutrition. Many schools have nutrition counselors. If yours does not, talk to someone on the student health services staff about nutrition and how to make good choices in the dining hall. Lifestyle Changes to Manage Weight Making a few lifestyle changes can help people manage their weight. Here are some you can try: Keep an eye on your alcohol consumption. Not only can excess drinking lead to health problems, but beer and alcohol are high in calories and can cause weight gain. (Why do you think it's called a beer belly?) Smoking is another culprit.

Although cigarettes may suppress the appetite, smoking can make exercise and even normal activity such as walking across campus or climbing stairs more difficult — not to mention causing heart and lung problems and increasing your risk of cancer. Many smokers who quit find they have more energy, so battle the extra pounds by exercising. You can avoid gaining weight and increase your chances of quitting if you do. If you want to stop smoking, you don't have to go it alone. Someone at your student health center can direct you to smoking-cessation programs and give you the tips and support you need to quit. Get enough exercise. Researchers found that students who exercised at least 3 days a week were more likely to report better physical health, as well as greater happiness, than those who did not exercise. They were also more likely to report using their time productively. Reaping the benefits of exercise does not have to be as difficult as it might seem. Try to work 30 minutes of moderate exercise into your schedule each day (like walking, jogging, swimming, or working out at the gym) and you'll feel and see the results. For other options, check out biking or hiking trails or sign up for a martial arts class.

Attending a class on a regular schedule can motivate some people to stick with their fitness goals. If you don't like organized forms of exercise, you can work at least 30 minutes of exercise into your daily schedule by walking briskly across campus instead of taking the bus, taking the stairs instead of the elevator, or cycling to class. And take time — even just a few minutes here and there — to move around and stretch when you've been sitting for a long time, such as during study sessions. Get enough sleep. Recent studies have linked getting enough sleep to maintaining a healthy weight. Sleep is also a great way to manage the stress that can prompt overeating. So make sleep a priority, and try to work in a regular 7 or 8 hours each night. Here are some ways to make the most of your sleep: keep a regular sleeping schedule by getting up and going to bed at about the same time every day don't nap too much avoid caffeine in the evening avoid exercising, watching TV, or listening to loud music before bed Gaining weight during the first year of college is not inevitable.

You may have your ups and downs, but a few simple changes to your daily routine can help you fend off excess weight while keeping you physically and mentally healthy. Avoiding the Dreaded College Weight Gain: The Importance of Exercise for College Students | The Huffington Post Avoiding the Dreaded College Weight Gain: The Importance of Exercise for College Students 01/17/2014 01:47 pm ET | Updated Mar 19, 2014 Kayla Hedman Graduate of Champlain College Forest Woodward via Getty Images "This year has represented a complete revolution for me in terms of fitness," said Champlain College freshman Dylan Cullen. Upon going to college, Cullen immediately got involved in the intercollegiate cross country team, has registered for a R.I.P.P.E.D. group fitness certification training, and has even started a High Intensity Interval Training (H.i.i.T.) club to get more of his peers involved in fitness.

"I've stumbled upon an incredible community of people that have supported me along the way to bettering myself." Somewhere between the joy that fitness brings him and the mental and physical strength he's gained lies an overall feeling of self-assurance, that Cullen said he did not have before college. When fitness no longer is viewed as a chore, you know you're on to something. Getting started during college only makes it easier. Building a healthy relationship with exercise for personal wellness is important for every individual, especially college students. In a dynamic world filled with stress, sedentary lifestyles, and negative media-induced body image ideals, it is important for students to build healthy habits now to jumpstart a lifetime of wellness. "College is the absolute best time for students to learn the importance of making time and dedicating energy to a health and fitness program," said Nakeeya Deas, wellness coordinator at Champlain College in Burlington, VT and R.I.P.P.E.D. master trainer. "The habits set in college will transfer into their lives after college. It is our job to teach how to care for the body, just as we do the brain.

It's invaluable, it's life long, and it's life changing." The human body is meant to move, and quite frankly, needs to move! The many benefits of exercise prove that the act of fitness is more than just losing weight or looking good in a bathing suit. Exercise can build confidence, reduce and relieve stress, improve learning and mental health, and can build healthy relationships around common interests in well-being, and more: Helps Set a Schedule and Routine Living on a college campus causes most students to lead very random day-to-day lives. While living surrounded by friends, making time for studying, attending social and extracurricular activities, and many other spontaneous plans, schedules aren't the most realistic thing. Although, planning enough time to exercise a few times each week can help give an added sense of routine and order to a college student's week. "It's easier being back at school because I can utilize the gym and form a routine," said junior Leila Smith after participating in a Da Vinci Body Board class in the Champlain College fitness studio.

"Having a range of quality fitness classes with my friends motivates me to be active." Reduces Risk of Illness Healthy and active individuals are generally those with stronger immune systems and are less likely to catch colds and viruses that spread around campus. Patrons should be sure to disinfect gym equipment before and after use to prevent the spread of germs. Naturally Fights off Stress and Depression Research has shown that regular exercise can boost one's mood and relieve stress in addition to all the physical health benefits of exercise. In Core courses at Champlain College, professors integrate exercise into their material. I witnessed one professor lead her class of 25 second-year students into a yoga class for their Bodies (COR-240) course final. Professor Betsy Allen-Pennebaker, who in addition to teaching Bodies instructs the first-year Core course Concepts of the Self (COR-110) , said she assigns students a "happiness project" each semester to commit to one lifestyle change for a month that they believe will increase their individual happiness. Most students choose one of two things: get more sleep or get more exercise. At the end of the month, students report on the experience from a psychological and neurological perspective.

"All students report significant increase in how happy they are, but additionally how much energy they have, as well as their increased concentration and decreased fatigue in classes," said Allen-Pennebaker. "I work out every day to achieve the same results my students reported in their happiness projects," she continued. The overwhelming amounts of schoolwork, projects, part-time jobs and 24/7 social stimulation from living on-campus would stress anyone out. Although everyone deals with stress differently, exercise provides a great outlet. When exercising, your brain releases powerful natural chemicals that boost your mood, relax your body, and leave you feeling happier and more focused. Helps Curb Cravings and Suppress Hunger When exercising, your body releases endorphins, which in addition to improving your mood can naturally suppress your appetite. Suppressing your appetite can be good for controlling portion size, but extreme dieting, especially with an active lifestyle, is never recommended. A college diet is not ideal, commonly consisting of cheap, quick, on-the-go meals and snacks, late night take-out, limited dining hall choices and unlimited soft-serve creemees, snacks and soft drinks from vending machines and convenience stores, and free food events around campus that always have cookies and brownies.

If you want to keep living this lifestyle, you have to give a little. Exercise ensures that all the easy access to unhealthy foods on campus won't contribute to weight gain or emotional strain. Know the Signs of Overdoing It There is such thing as too much exercise that could lead to injury, exhaustion, and/or eating anxieties. It could also have a negative effect on one's social life, work performance or grades. To remain in healthy exercise practice, active persons should focus on consuming a balanced diet, staying hydrated, and getting an adequate amount of sleep. Together with exercise, these will ensure that you feel your best, both physically and mentally. If you or someone you know is or has struggled with eating disorders, there are services on college campuses and in the community to reach out to. In addition, find local resources at National Eating Disorders website . How to Find the Time Exercising for just 30 minutes a few times a week can help relieve the stress of academics, myth-bust the freshman-15, improve sleep quality and your mood, and boost your brainpower. Forming a routine can even spark a healthy addiction to working out. "Developing a routine is crucial for anyone with a busy schedule.

You have to love what you do, whether it comes to your own job, your classes, working out -- you have to do what works for you," said Bret Dewhurst, R.I.P.P.E.D. instructor and admissions counselor at Champlain College. But he suggests to always challenge yourself, too. "Try something new. If you're looking to improve who you are, you have to take healthy risks. Go to a fitness class for the first time; learn from others in the gym on how to properly lift weights. Working out doesn't require hours of your time to feel successful; the smallest changes to your diet and exercise lifestyles can have tremendous effects," he continued. Most colleges offer fitness centers with a variety of amenities: gym equipment from cardio machines to free weights, athletic fields to swimming pools. Research the fitness facilities on your campus and in your community, and see what programs are free or discounted to students. With all the resources available during college, keeping fit and healthy is an attainable goal for any student. There are so many different ways to exercise; finding a workout you enjoy is the first step to building a happier, healthier you.

For more advice on how to integrate exercise into your daily routine, check out some tips in " Finding Your Road to Wellness and Better Learning ."

Question: What term is used in the US and Canada to describe the weight gained by students during their first year of study in a college or university?
Answer: """Freshman fifteen"""